J0hn117's log to former strength and beyond

[j0hn117]

New log cus bored of old one + changing it up

Stats:
87.5 kg/~193lbs
183cms/6ft
Weak as phuck

Personal Bests:
Belted Deadlift: 175 kg x 1
90 degree squat good morning w/ belt: 137.5 kg x 5
Bench: 107.5 kg x4

Current maxes/est maxes: (Not doing deadlifts because CNS recovery + back snap action)
Beltless Squat: 105 x 5
Beltless ATG Front Squat: 90 x 5
Bench: ~105 kg x 1

Goals:
Increase Bench
Increase Squat
Increase Flexibility (Currently do a TON of both stretching, mobility plus foam rolling + other recovery methods)
->Benefit

Program: 4 x a week:
2 sessions of S&C (Whole body - strength, power, correction and movement patterns like clean development, barely any pushing movements)
2 sessions of exterior work (mainly focusing on bench but also squat)

Week setup will look something like this:

Monday
S&C
Hang clean pulls x 3 then Hang cleans x 3 - 4 sets (Currently light weight)

Beltless Squat: 5 x 5 - 3 x 3 (Changes per week, don't go as heavy here as I could though: medium heavy)

WG lat pulldown: 2 x 6, 1 x 4
Supersetted with 1 arm DB row: 2 x 6, 1 x 4

Swiss Ball Curls: 3 x 10
Supersetted with Pallof Press: 3 x 6

Weighted (5kg) side plank: 45 sec/side x 3
Supersetted with Weighted (5kg) Back extension hold: 45 sec x 3
and; Hands walkout: 3 x 8

Tuesday

Bench: 5 x 5
Flies: 3 x 8
Dips: 3 x 8-12
I/Y/T's: 2-3 x 8 (Band from wall/light weights on incline bench)
Tricep extensions: 3 x 10
Core work (Planks, leg raises etc - want to focus on deep core)

Thursday
S&C

Hang cleans 3 x 3 - 4 (Currently light weight)

Clean Deadlift: 4 x 3 (V. light - form work)

ATG beltless front squat: 5 x 5 - 3 x 3 (Harder than Back Squat but still not v. hard.. go to maximum depth on these)

Single arm cable row: 2 x 6, 1 x 4
Supersetted withSingle arm lat pulldown: 2 x 6, 1 x 4 (Very slow eccentric portion)

DB/BB Split Stance shoulder press (standing): 3 x 8
Supersetted with Nordic Hamstring Exercise to floor: 3 x 8

Weighted(5kg) Side plank: 45 sec/ea side x 3
Supersetted with Back extension hold w/ Y T's: 45 sec x 3


Saturday

Squat: 5 x 5 (Planned heavy day)
1 leg hamstring bridge(3 sec hold at top): 3 x 8 ea side
Bench: 5 x 5
Incline BB/DB press: 3 x 4-6
Weighted dips: 3 x 6-8
Bent over rear delt flies: 3 x 8-12
Core work (planks, leg raises etc - different exercises than tuesday)

Probably a little too much volume and the fact that sat has squat and bench, but I'm quite weak right now so i doubt my CNS will be as capable of overtraining.
Right now I just want to get a solid volume base on top of the 2 days s&c i'm already doing which are good for mobility and technique but less so strength.
Going to try this for a further 5 weeks or so and see where I am then and from there make a decision.

[j0hn117]

Thursday 8th January
S&C

All weights will be in KG unless stated otherwise.

Hang Cleans:
50 x 3
50 x 3
50 x 3
Tech is alright, coach said I need to push with legs more + get into full extension then do a little shrug with the arms and then let the bar travel (don't pull with UB) and get under it. Told me to incorporate high pulls on my Monday session.

Clean Deadlifts:
40 x 3
40 x 3
40 x 3

Front Squats:
70 x 4
70 x 4
70 x 4
70 x 4
These were pretty good bar speed on the way up. Starting to get stronger + hopefully will start to seriously load soon.

1 arm cable rows:
40 lbs x 8
40 lbs x 8
40 lbs x 8

Supersetted with
1 arm lat pulldown:
40 lbs x 8
40 lbs x 8
40 lbs x 8
Machine is in 10 lb increments.. i don't know why *facepalm* If i went up to 50 it'd be an extra 25% on 1 arm load so would've been too heavy so I just focused on really good ROM without cheating form.

DB Split Stance OHP:
45 lbs x 4
45 lbs x 4
45 lbs x 4
Shoulders were still sore from tuesday, will get better as I get more acclimatised to the newly added bench load. Also Db's in lbs for some reason

Supersetted with
NHE to floor:
3 x 6

5 kg Weighted Side Plank:
3 x 45 sec each side

Supersetted with
Back extension holds w/TY's:
3 x 45 sec

Pretty tough workout; core at the end of the workout is always brutal. Front squats were pretty good and I'm getting a full understanding of cleans now.

Lost 0.6 kg of water weight in the workout

[j0hn117]

Saturday 10th January

Squats:
60 x 5
80 x 4
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
110 x 1
120 x 1
The 5th rep of each work set was pretty hard but form is definitely improving + weight is alright considering I squat oly style (longer effort arm between bar + knee = A chain Dominant.. much less P chain involvement which is stronger + further ROM due to narrower stance = less weight can be lifted)
The single at 120 went so quick I was surprised.. felt like it'd crush me with the weight it felt like

Calf raises:
100 x 20
And that was that lmao

Bench:
Bar x 15
60 x 5
70 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5

Incline Bench:
60 x 8
60 x 8
60 x 7.1 (Was really burnt out.. without spot probably would've got about 5)

Tricep Dips:
Bw x 5.8 (So close to 6.. triceps really fatiguing at this point)
Bw x 6 (Had a little longer rest, still probably would've only got 1 more)

I/Y/T's on incline:
2 x 10-15

Core:
Leg raises x 12
Knee raises x 8
Plank 30 s BW then 20 kg added - further 45s
Plank 90 s

This workout took forever.

Video order: 100 x 5 (4th) little high imo, 120 x 1, 82.5 x 5 (5th)



What I'm talking about in the squats:



Left - Oct Right - Today

[j0hn117]

Monday 12th January
S&C

Have exams all week so did the session at home.

Hang cleans pulls/high pulls + Hang Cleans:
40 x 3 + 3
50 x 3 + 3
50 x 3 + 3
50 x 3 + 3
60 x 3 (Hang cleans)
60 x 1
60 x 1
60 x 1
Trying to let legs do work and let arms relax + come under the bar instead of pulling.

Squats:
60 x 5 ATG
80 x 3
95 x 2
105 x 3
105 x 3
105 x 3
105 x 1
90 x 2
Felt very strong on these today, weight definitely didn't feel like the 5rm that it is.

Pullups:
Wide x 6
x 6
Close x 5

Supersetted with 1 arm DB row:
20kg x 8
25 x 6

1 leg hamstring bridges:
x8 ea side
x10 ea side

Supersetted withCore:
Russian twists 1 x 20 (10 kg), 1 x 10 (20 kg).
Bar twist thing (dont know name) 1 x 8 ea side (w.10kg plate on bar)

Weighted(5kg) side plank: 1 x 45 s /ea, 1 x 60s / ea

Supersetted with
Kneeling Ab wheel: 2 x 8

[j0hn117]

Tuesday 13 January

Bench:
Bar x 15
60 x 5
70 x 5
80 x 1
85KG x 5
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
Couldn't remember how many sets I'd done but I'm 90% sure i did 6x5 by accident. oops

Incline Flies:
7.5KG/ea x 12
7.5 x 12
7.5 x 12

Supersetted with Tricep dips:
+5KG x 8
+5 x 8
+10 x 5...

I/Y/T's:
3 x 8

Planks:
2 x 45 s, 1 x 60 s

Bench was pretty hard, might keep it at the same weight next day, will see on the day how i feel

[j0hn117]

Thursday 15th January
S&C

Hang Cleans:
40 x 3
50 x 3
50 x 3
50 x 3
50 x 3

Clean Deadlifts:
50 x 4
50 x 4
50 x 4
50 x 4

Front Squats:
50 x 5
75 x 3
75 x 3
77.5 x 3
77.5 x 3
These were harder than they should've been.. no thanks jeff

1 arm cable row:
40lbs x 8
40 x 8
40 x 8

Supersetted with1 arm lat pulldown:
40lbs x 8
40 x 8
40 x 8

DB Shoulder Press:
45 lbs x 4
45 x 4
45 x 4

Supersetted withNHE
x7
x7
x7

5kg Weighted Side plank:
3 x 45s/ea side

Supersetted with I/Y/T Back Extension Hold:
3 x 45s

Pretty weak today, hope I'm better for Saturday.

[j0hn117]

Saturday 17th January
This workout really sucked.

Squats:
60 x 5
80 x 3
95 x 2
102.5 x 5 Pretty much max, was meant to do 105 5x5
90 x 2 Wanted to do 5 as a back off but nearly failed the 2nd

Bench:
Bar x 15
60 x 5
70 x 5
80 x 2
87.5 x 5 Again pretty much max, sucked
70 x 12
60 x 8

21's x 3

[j0hn117]

Monday 19th January
S&C

Hang clean pulls/high pulls into hang cleans (3 then 3 for a total of 6 in one set):
40 x 3 Caught one of these and my right hand just came off the bar and I was in the front squat position with one hand by my side. was weird lmao
50 x 3
50 x 3
50 x 3
70 x 2
Starting to get the tech dialled in

Squats:
70 x 5
90 x 3
92.5 x 3
95 x 3
97.5 x 3
100 x 3
Squats were strong today.. Set of 100 for 3 went up as easily as the set of 90

WG Lat Pulldown:
110 lbs x 6
120 lbs x 6
130 lbs x 4

Supersetted with 1 arm DB row:
45 lbs x 6
50 lbs x 6
55 lbs x 4

SB Curls:
3 x 10

Supersetted with Pallof Press:
40 lbs x 6
40 lbs x 6
40 lbs x 6

5kg Weighted Side Plank:
3 x 45s/side

Supersetted with 5kg Weighted Back extension hold:
3 x 45s

and; Hands walkout:
3 x 8

A little part of me died at the end of the workout Squats were very good today, pleased with them given saturday's catastrophe

[j0hn117]

Tuesday 20th January

Bench:
Bar x 15
Bar x 12
60 x 8
70 x 5
80 x 3
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
Got it. Was definitely hard + rest times were long but I'll attempt 90 next day depending on how I feel then adapt the programme after that.

Flies:
5 x 12
10 x 8
10 x 8

5kg Weighted Tricep Dips:
3 x 8

I/Y/T with band:
2 x 8 (Had to go to track training so had no time)

Felt stronger on bench today but 87.5 felt a lot heavier than 85, still think i wasn't 100%

[j0hn117]

Thursday 21st January
S&C

Who was deload?

Hang Cleans:
40 x 3
50 x 3
50 x 3
50 x 3
Form is getting much better, 2/3 reps in the 3rd set were v good

Clean Deadlift:
50 x 3
50 x 3
60 x 3

Front Squat:
60 x 5
75 x 5
85 x 3
95 x 3 PB

Thought I was going to go light today on these since it was meant to be a deload week but the coach had other plans (wants to co-ordinate weights deload with track deload).
75 went reallllly smoothly and on my top set I was good for 5/6 reps, even though it was a hard triple it wasn't max.
Technically it's the heaviest triple I've done so.. PB

1 arm Cable rows:
40lbs x 8
50 x 8
50 x 6 (40 x 2 straight after to make 8 total)

Supersetted with 1 arm lat pulldown:
40lbs x 8
50 x 6 (40 x 2 straight after)
50 x 5 (40 x 3 straight after)

DB OHP:
45 lbs x 6
45 x 6
45 x 6

Supersetted with NHE:
3 x 8

5kg Weighted side plank:
2 x 45s/side

Supersetted with T/W Back Extension Holds:
2 x 45s

Good workout, definitely seeing both strength + mobility improvements now. Gonna be in that 3 digit front-squat-for-reps range within a few weeks :P

[j0hn117]

Saturday 24th January

Excellent session today, been a good week of training.

Squats:
60KG x 6
80 x 5
95 x 3
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
90 x 3
Easy! Pretty much just as easy as the 100 5x5 I did 2 weeks ago and easier than the 105 3x3 I did last week. Lower back is a little sore since I was going a little too low and butt wink was happening.. Also knees were coming back a little bit so i need to make sure I keep them out and push my hips just a little further back on the descent.

Calf Raises:
100 x 15
90 x 15
90 x 15

Bench:
60 x 6
70 x 5
82.5 x 3
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5 Volume PB
Pretty sure this is a volume/tonnage PB for bench. Was pretty hard but I'll move to 92.5 next day and then I'll start progressing weekly rather than daily.

Incline Bench:
60 x 8
60 x 8
60 x 8
Didn't fail like last time, was pretty easy, could've got 3 x 10 if i wanted - I even did a 4 second pause on the 8th rep of the last set to appease the IPF overlords

Tricep dips:
BW 3 x 6
1 x 4 + 2 cheat reps

DB Curls:
10 x 12
10 x 12 Cheat
10 x 12 Cheat+

3rd Set of 105 squat, 4th set of 90 bench

[StandardGinger]

Bench:
60 x 6
70 x 5
82.5 x 3
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5 Volume PB

Dat bench PB mayn...

[j0hn117]

Dat bench PB mayn...

das it mane..
Guy with me had just done 100 x 6, 110 x 6, 120 x 4, 130 x 2, 140 x 1 so I felt I had to up my game.. now im ready for 92.5 x 2 next week lmao

Saw you got 75 x 9 comp though grats brah!
we all gon' make it

[StandardGinger]

Saw you got 75 x 9 comp though grats brah!
we all gon' make it

We gon' make it. Looking forward to max reps at 105kg sqwets tomorrow...

[j0hn117]

Monday 26th January
S&C

Overhead Squats:
Bar x 10
Bar x 10

Clean pulls - hang cleans:
50 x 3 - 3
55 x 3 - 3
55 x 3 - 3

Squats:
60 x 5
80 x 5
90 x 5
100 x 4
105 x 3
107.5 x 2
Pretty tired today, only 5.5 hours sleep + still not recovered from saturday CNS wise. Still managed to get these reps fairly easily although was feeling it on the lower back on the descent on some of the reps.. wot.jpeg. Form was definitely a little off.

Wide Grip Lat Pulldown:
120 lbs x 4
130 lbs x 4
140 lbs x 4

Supersetted with 1 arm DB row:
50 lbs x 4
55 lbs x 4
60 lbs x 4

SB curls:
3 x 10

Supersetted with Paloff Press:
40 x 6
40 x 6
40 x 6

5kg Weighted Side Plank:
2 x 60s/side

Supersetted with 5kg Weighted Back Extension Hold:
2 x 60s

and; Hands Walkout:
2 x 8

Think I'll change tomorrow's workout because there's no way I'm setting a bench pb right now. Think I'll do either paused or spoto press or some variant then more tricep + bicep work.

[j0hn117]

Tuesday 27th January

Knew I was going to suck today, so adjusted the programme

Bench:
Bar x 20
Bar x 10
60 x 6
70 x 8
72.5 x 8
75 x 8
V. short rest between sets because the weight wasn't heavy + I wanted to get this workout over with lmao. Last set was still hard as im not used to no rest

Tricep bar press:
40 x 8 *Paused*
40 x 8 *Paused*
45 x 8 *Paused*

Supersetted with Chin ups:
3 x 6 *Needed assistance from 2nd set on last reps). Low rest for these exercises.

Tricep Dips:
BW x 8
BW x 8
+5kg x 8
Dat grind on the last rep of the last set was real. Keeping the rest low

Supersetted with Biceps:
Curls 2 x 10 w/ bar
21's @ 5kg

Lateral Raises:
5 x 12
5 x 12
5 x 12
Was super strict on these, so that my traps didn't engage.

Supersetted with Rear Delt Flyes:
3 x 12 @ 5kg

Ab wheel:
2 x 6

Supersets and low rest were because the reps were higher and the intensity was lower + because I just wanted to finish the workout, feel like a ghost

[j0hn117]

Thursday 29th January
S&C

Hang Cleans:
50Kg x 3
55 x 3
55 x 3

Clean Deadlifts:
55 x 3
55 x 3
55 x 3

Front Squats:
60 x 5
70 x 5
80 x 4
90 x 3
95 x 2

1 arm cable row:
50 lbs x 6
50 lbs x 6
50 lbs x 6

Supersetted with 1 arm lat pulldown:
45 lbs x 6
45 lbs x 6
45 lbs x 6

DB Split Stance OHP:
45 lbs x 6
45 lbs x 6
45 lbs x 6

Supersetted with NHE:
2 x 8

5kg weighted side plank:
2 x 60s

Supersetted with Back extension hold T-W:
2 x 60s

[j0hn117]

Saturday 31st January

Squat:
60 x 6
80 x 4
95 x 3
102.5 x 1
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Good sets. Perhaps a little form breakdown, see in videos, back wasn't sore after so pretty sure form was still good. Good depth

Bench:
60 x 8
70 x 5
80 x 3
87.5 x 1
91.25 x 5 Other guy didn't put the other 1.25 on..
92.5 x 4 + 1 Spotter assisted
92.5 x 3 + 2 Spotter assisted
Fuuu... time to switch to a slower progression program imo.

Incline Bench:
60 x 10
60 x 10
60 x 8 - Negatives.. so much burn, by last negative I literally couldn't push lol

Dips:
x 6
x 7.75

Concentration curls:
Random bro-science burn out thing

Video:110 kg squat, set 1 then set 5. Set 2 92.5 kg bench

[j0hn117]

Monday 2nd February
S&C

Back was sore from spotting brother on incline, so had to change workout.

CMJ + Squat Jump Tests. Could be better lol

Front Squats:
50KG x 5
60 x 5
70 x 5
80 x 4
90 x 4
95 x 3

BB OHP:
40KG x 4
50 x 4
52.5 x 4

1 arm lat pulldown:
45lbs x 6
45lbs x 6
45lbs x 6

Supersetted with 1 arm cable row:
50lbs x 6
50lbs x 6
50lbs x 6
Literally no rest for all 3 sets, was lat pulldown -> cable row then back for the second set immediately. lml

Finished there due to not wanting to aggrevate my back. I did see on the program 10kg weighted side planks though.. thursday will be fun

[j0hn117]

Tuesday 3rd February

Bench 1rm was tested today because wanna start a new programme on sat.

Bench:
60 x 8
70 x 5
80 x 3
90 x 1
100 x 1
105 x 1
110 x 0.. so close
fresh I may have got 110 but I'll put the programme max as 105 just to ensure more longevity + not stalling

Bench:
70 x 8 Paused
70 x 8 Paused
60 x 10 Spoto Press
60 x 12

Supersetted with Pullups:
WG x 6
WG x 6
Narrow palms facing x 6

Weighted Dips:
+10 x 8
+10 x 8
+10 x 8

[j0hn117]

Thursday 5th February
S&C

Hang Cleans:
40 x 3
50 x 3
55 x 3
57.5 x 2
60 x 2

Back Squat:
60 x 5
80 x 5
90 x 5
100 x 4
105 x 4
107.5 x 3
Very weak on these today.. last rep of 107.5 was one of the slowest reps on my life.. last sat i was doing 110 5x5.. think cns is just tired

Overhead Squat:
Bar x 4
30 x 4
30 x 4

Bench!!!!:
60 x 5
70 x 5
80 x 5
90 x 5
Different bar so didn't know where to grip.. set at 90 was too wide but still a decent set

1 arm DB row:
50 lbs x 6
55 lbs x 6
55 lbs x 6

Supersetted with RDL:
50 x 6
50 x 6
50 x 6
No rest between sets

Paloff Press:
3 x 6 @ 40lbs

Supersetted with Kneeling SB rollout:
3 x 8

60 kg hang clean, 30 kg OH squat:


Taking a rest day on sat i think

[j0hn117]

Saturday 7th February

Paused Squats:
40 x 5
60 x 5
60 x 5
60 x 5 --> Shoeless squats: 60 x 5 (Superset cus squats felt horrible)
40 x 6

Calf Raises:
60 x 20
60 x 20
60 x 20

Hang Clean and Jerk:
40 x 6 - Power Jerk
40 x 6 - Split Jerk

OHP:
40 x 10
40 x 10
40 x 10

1 leg calf raises:
x15
x12
x12

Dorsiflexion:
x30
x25
x25

BB Bicep curls:
Bar x 15
Bar x 12
Bar x 12

Tricep Dips:
x12
x12
x8

More of a deload day to reduce the CNS fatigue. Rest was generally low due to low weight, most of the exercises were supersetted but i cba typing that lmao. Still a decent workout, needa sort my squats though

[j0hn117]

Monday 9th January
S&C

Crushed this session, das it

Hang Clean:
40 x 3
55 x 3
60 x 3
62.5 x 2
65 x 2

Back Squat:
60 x 5
80 x 5
90 x 5
100 x 4
105 x 4
107.5 x 4
Destroyed these sets, were still hard but basically blew right through them. Could've gone for 6+ on the last set I reckon

Overhead Squats:
30 x 4
30 x 4
30 x 4

Supersetted with Iso Pull:
6s @60%
6s @70%
6s @80%

Bench:
60 x 5
80 x 5
85 x 5
90 x 5
92.5 x 5
Yea boi! Last set was good, mis-grooved most of the reps but still got all 5, needa go a little lower on my chest next week.

Supersetted with RDL:
50 x 6
60 x 6
60 x 6

1 arm DB row:
50 x 6
60 x 6
60 x 8

Supersetted with Paloff Press:
3 x 8 @ 40lbs

and SB Roll Out:
3 x 8

Going to take the tuesday session out of the program since I don't think I can recover quickly enough and my CNS was just getting hammered, going to change the saturday session too to target weaknesses in the main lifts.

[connorpat1995]

Subbed

How long you been lifting?

[j0hn117]

Subbed

How long you been lifting?

das it mane. thanks brah!

On and off for like 2 years ish, had to stop july-oct 2013 and 2014 for track +had a back injury in 2013-14 so literally did 4 weeks of back squats all year by october 2014 so gains were lost there :'( Long as I'm making consistent progress whether it be mobility, strength, functionality or technique/movement patterns, I'm happy.
How long for you? Pretty sure I read in your log you've been going nearly a year?

[j0hn117]

Thursday 12th February
S&C

Hang Cleans:
50 x 3
50 x 3
60 x 3
60 x 3
60 x 3
Timing a little off today.

Clean Deadlift:
50 x 3
50 x 3
50 x 3
50 x 3

BTN push press:
40 x 4
50 x 4
60 x 4
60 x 4

Front Squats:
50 x 5
60 x 5
70 x 5
80 x 4
90 x 4
95 x 4
Strong today. Could probably have gone for 6-7 on the last set although it would've been tough.

BW Chin ups:
3x6

SA cable row:
45lbs x 8
50lbs x 8
50lbs x 8

Supersetted with 4-count NHE:
2 x 8
1 x 6

10 kg Weighted Side plank:
3 x 45s
Dear gawd.. so bad

Supersetted with Back Extension Hold T/W:
3 x 60s

Was nearly sick after this session lol, das not it mane

[j0hn117]

Saturday 14th February

Heavy week next week so decided not to tire myself out.

Squats:
30 x 6
60 x 6
70 x 7
80 x 8
80 x 8
90 x 10
90 x 1
90 x 1
Last working set was still relatively easy. Went for 10 because I badly misgrooved the 8th rep and had a hard time getting up, so I took that as a challenge lmao. Could probably have got 12-15 if I really tried.

Pause Bench:
60 x 5
70 x 5
72.5 x 5
75 x 5
77.5 x 5
80 x 5
Good sets, pretty easy which is good.

OHP:
42.5 x 10
42.5 x 10
42.5 x 10
Last 2-3 reps on the last set were a good grind, still made the reps though which is good.

DB Curls:
15 x 8
15 x 7
15 x 6

Decided to finish there since this next week will be hard - 107.5 x 5 B Squat, 95 x 5 F Squat and 100 x 3 bench are all written into the program, ready to tackle them!



U mirin' my BF% + poor photo quality?

[j0hn117]

Monday 16th February
S&C

Had a little shoulder tweak in the rotator cuff during the warm up but decided to go on with the workout anyway. Will need to do some exercises + stretching for it tonight though.

Hang Cleans:
50 x 3
60 x 3
62.5 x 3
65 x 3
67.5 x 2

Squats:
67.5 x 5
80 x 5
90 x 5
100 x 5
105 x 5
107.5 x 5
Happy with this. 4th rep of the last set my chest wasn't quite up enough but upon viewing the video it wasn't too bad and I corrected it in the subsequent rep.

Overhead Squats:
30 x 4
30 x 4
35 x 4

Iso Pull:
@70%
@80%
@90%

Bench:
70 x 5
80 x 5
90 x 5
95 x 3
100 x 3
Das it mane, heaviest set since like July or something so v happy. Good reps too, misgrooved like 2 of them but still got the reps fairly easily. Could've probably got 4 and maybe if I was really good, 5.

RDL:
60 x 6
60 x 6
70 x 6

Supersetted with 1 arm DB row:
50 lbs x 8
55 lbs x 8
60 lbs x 8

and Paloff Press:
3x10

and.. SB roll out:
3 x 8

[j0hn117]

Thursday
S&C

Hang Cleans:
50 x 3
60 x 3
60 x 3
60 x 3
60 x 3
Trying to not use my back/go back on the 2nd pull.. threw my timing wayy off. Not good.

Clean Deadlifts:
60 x 3
60 x 3
60 x 3

Front Squats:
60 x 5
70 x 5
80 x 5
90 x 5
95 x 5 PB

Chin ups:
3 x 6

1 arm cable row:
45 lbs x 10
50 lbs x 10
50 lbs x 10

Supersetted with NHE:
3 x 8

10 kg weighted side plank:
3 x 45s

Supersetted with Back extension hold T/W:
3 x 60s



May widen my squat stance slightly.

[j0hn117]

Saturday 21st February

Deload week next week so decided to go pretty heavy.

Squats:
70 x 6
90 x 5
100 x 3
110 x 3
115 x 3
120 x 3 Was very tempted to push this to 5..
130 x 1

Calf Raises:
90 x 15
90 x 15
90 x 15
90 x 15
90 x 15
90 x 15

Pause Bench:
60 x 6
70 x 5
75 x 5
80 x 5
85 x 3
90 x 3

OHP:
40 x 12
42.5 x 10
45 x 8
Last rep of the 3rd set may be the slowest in my life, wouldn't budge lmao

Seated Rear Delt Flyes:
2 x 10 @ 5
5 x 12

10kg Weighted Tricep Dips:
2 x 8
1 x 10

Supersetted with DB Curls:
3 x 6 @ 15kg



Comparison at the end between Beltless 130 kg and belted 131.25 kg. Squat from today was deeper, had much less back involvement, was much more stable and was still around the same speed.